A blog about my weight loss journey, topics I love and a sprinkle of my crazy life!

If You Have 15 Minutes…(part two)

You can target your biggest trouble zone. Fifteen minutes is just enough time to effectively work your lower body, burning approximitly 96 calories.Complete all of the Butt and Leg exercises using a pair of 5 to 10 pound dumbbells, working this muscle group twice a week. Perform this as a circuit, doing 3 sets.

Single Leg Squat: Stand facing away from a chair, holding dumbbells at sides. Step forward about 2 feet. Place top of right foot on seat and slowly bend left knee into a squat, being sure not to let knee go past toes. Stand back up. Do 12 reps, squat one more time with left leg and hold in down position for about 20 seconds. Switch legs, repeat.

Wall Sit with Body Weight: Stand with your back and butt against the wall feet hip width apart and about one foot from wall. Bend knees and slide body down wall until knees are almost at 90 degrees and in line with ankles. Hold for 30 seconds, do 3 reps.

Single Leg Deadlift: Stand with feet together, dumbbells at sides. Lift right foot off floor and lean forward from hips, keeping abds engaged and back straight, until weights are in line with left shin. Pull through glutes to lift body back up, Do 12 reps, lean forward one more time and hold in down position for 20 seconds. Switch legs, repeat.